This 4-move abs workout for beginners strengthens your core in just 20 minutes

by Ravi Ram

If you’re looking to strengthen your core and achieve those washboard abs, you’re in luck. Technogym talent trainer and Barry’s Bootcamp instructor Harry Sellers has put together a beginner’s guide to core workouts that incorporate dumbbells. These exercises will take your ab workouts to the next level and help you achieve a strong and defined core.

The first exercise in this four-move workout is the dumbbell oblique twists. This exercise targets the oblique muscles and increases intensity by using dumbbells. Sit on the floor or a bench with your knees bent and feet flat. Hold a dumbbell close to your chest and lean back slightly to engage your core. Twist your torso to the right and touch the dumbbell to the floor. Return to the center and twist to the left, repeating the movement. Aim for 3 sets of 15-20 twists on each side.

Next up are dumbbell side bends, which work the oblique muscles. Stand up straight with a dumbbell in your right hand and your feet shoulder-width apart. Slowly bend to your right side as far as you can without leaning forward or backward. Return to the starting position and repeat on the left side. Aim for 3 sets of 12-15 reps on each side.

Dumbbell sit-ups are a great way to target your abdominal muscles and engage your hip flexors. Sit on the floor with your knees bent and feet flat on the ground. Hold a dumbbell close to your chest and slowly roll your spine off the floor, lifting your upper body off the ground. Use your abdominal muscles to initiate the movement and keep the dumbbell close to your chest. Exhale and contract your abdominal muscles at the top of the sit-up. Aim for 3 sets of 12-15 reps on each side.

Lastly, dumbbell alternating leg raises engage your core muscles and improve balance and stability. Start in the boat pose position by sitting on the floor with your knees bent and feet flat on the ground. Lift your feet off the ground, creating a V-shape with your torso and thighs. While maintaining the boat pose position, extend your right leg forward and bring your left knee toward your chest. Hold this position briefly before switching legs. Aim for 3 sets of 15-20 reps.

When performing these exercises, it’s important to maintain proper form to prevent injury and target the right muscles. Sellers advises focusing on good posture and engaging your core muscles throughout the movement. Breathing rhythmically is also crucial in maintaining stability and preventing straining. As a beginner, start with the basics and gradually progress as your strength improves. Quality of movement is more important than quantity, so focus on using the right muscles and performing each rep effectively.

Incorporating dumbbells into your core workouts can help you develop a stronger and more defined core. These exercises target different areas of your abdominal muscles and are a great addition to your fitness regimen. So grab a pair of dumbbells and get ready to sculpt those abs!

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